Back squat - 285 x 3 x 5
Snatch deadlift - 155 x 3 x 3
Push press - 150 x 5 x 5
Due to time constraints (work) had to do the core work at 7pm.
Pull-ups - 3 x 10 (25-lbs)
Weighted sit-ups - 3 x 10 (35-lbs)
Lateral planks - 3 x max (1:00, 1:00, 1:15)
Question about the planks. Is there a progression is I can do more than a minute (like there is for the planche/front lever). I suppose I could do weighted by holding a plate on my hip...any tips?

Sandy - Strict in this case. Kipping when noted or when in a metCon workout

Angie P

2008-08-18

Newbie with some newbie questions...
1. Im fairly tall for a chick...6'3", and I had my deadlift corrected where my knees were straighter than Ive ever had them (used to be in a decent squat). So today when I put my hands in snatch position (to the collars for me) for this Snatch Deadlift, my a** was really in the air. Should I go back to more of a squat or keep it as is?
2. Are these weighted situps supposed to be as fast as possible like Crossfit, or more controlled?

Greg Everett

2008-08-18

Angie - 1. I want you to break the bar from the floor with your arms as close to vertical as possible. This will result in a slight shift in your back angle in the first few inches of lift, but you'll be able to stabilize and maintain after that. In other words, I want you to snatch/clean deadlift exactly as you pull a snatch/clean. If you're deadlifting for some other non-specific goals, your ass-up method is fine if you prefer it. 2. The sit-ups can be as fast as possible, but there should be no assistance of arm-swinging or the like (which should be rendered largely impossible by the need to hold weight - just don't fake it by leading with the weight, i.e. pushing/throwing it forward as you begin sitting up).

Greg Everett

2008-08-18

Angie - Forgot to mention on the snatch DL - flare your knees out to the sides until they're in contact with your arms in your starting position and continue flaring until the bar passes your knees. This will help you set up and maintain that more upright posture. Also, don't try to get the bar over the middle of your foot - it will start over the base of your toes.

First CA workout and cycle
M/32/6'2"/200
BS 215#x3x5
SN DL 150#x3x3
PP 115#x5x5
PU 3x10 (used kipping on the second half of all sets as I read too late that they were to be strict)
Wtd SU 10#x3x10
Lateral Planks 3x:30